Hummus
Fructans · GOS
Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.
Directions
- 1
Put everything except the parsley in a food processor and begin to process; add the chickpea liquid or water as needed to allow the machine to produce a smooth puree.
- 2
Taste and adjust the seasoning (I often find I like to add much more lemon juice). Serve, drizzled with the olive oil and sprinkled with a bit more cumin or paprika and some parsley.
Diets
Fits as written
- Vegetarian
- Vegan
- Pescatarian
- Gluten-free
- Dairy-free
- Egg-free
- Nut-free
- Halal-friendly
- Mediterranean
- Low-carb
- Keto
- Atkins
- Low-sodium
Works with easy swaps
Low FODMAP (1)
- garlic → garlic-infused olive oil
Some other ingredients are only low FODMAP in small portions.
How we decide
- Vegetarian:
- No meat, poultry, fish, shellfish or gelatin (including stock made from them).
- Vegan:
- Vegetarian, plus no dairy, eggs or honey.
- Pescatarian:
- No meat, poultry or gelatin; fish and shellfish are fine.
- Gluten-free:
- No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
- Dairy-free:
- No milk, butter, cream, yogurt, cheese or other dairy.
- Egg-free:
- No eggs, egg noodles or mayonnaise.
- Nut-free:
- No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
- Low FODMAP:
- Rated from the ingredient list; see the Low FODMAP badge on each recipe.
- Halal-friendly:
- No pork products, alcohol or gelatin. This can't confirm halal sourcing.
- Paleo:
- No grains, legumes, dairy, refined sugar or seed oils.
- Mediterranean:
- No red or processed meat and no butter, lard, margarine or cream as cooking fats.
- Low-carb:
- About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
- Keto:
- About 10 g net carbs or less per serving, with at least 55% of calories from fat.
- Atkins:
- About 10 g net carbs or less and 5 g sugar or less per serving.
- High-protein:
- 25 g protein or more per serving.
- Low-sodium:
- About 600 mg sodium or less per serving.
Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.
Nutrition Facts
Per serving (8 servings)
- Protein
- 3.1 g
- Carbohydrates
- 8.6 g
- Sugars
- 0 g
- Fiber
- 2.8 g
- Fat
- 8.1 g
- Saturated fat
- 1.1 g
- Sodium
- 168 mg
Estimated from USDA ingredient data. Brands, substitutions and cooking methods will change the real numbers.
Have Leftover Tahini?
Pairs Well With
Published July 21, 2019
Recipe Credit: Epicurious